Macro calculator
Enter your daily energy and choose a split. You get grams of protein, carbohydrate and fat, worked out with the standard calories per gram.
Updated 21 October 2026. Sources named on the page.
Key factAt the standard 4, 4 and 9 kcal per gram, a 2,000 kcal day split 20, 50 and 30 percent is 100 g of protein, 250 g of carbohydrate and 67 g of fat.
- Enter kilocalories or kilojoules
- Balanced, higher protein, lower carb or your own percentages
- Shows the working: 4 kcal per gram of protein and carbs, 9 per gram of fat
- Nothing you type is saved or sent
Work out your macros
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The formula and worked examples
Grams of a macro = daily calories x its percentage share / calories per gram. Protein and carbohydrate give 4 kcal per gram, fat gives 9 kcal per gram. The three shares must add up to 100.
Calories per gram
| Macro | kcal per gram | kJ per gram |
|---|---|---|
| Protein | 4 | 16.7 |
| Carbohydrate | 4 | 16.7 |
| Fat | 9 | 37.7 |
Worked examples at 2,000 kcal (8,368 kJ)
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced 20 / 50 / 30 | 100 g | 250 g | 66.7 g |
| Higher protein 30 / 40 / 30 | 150 g | 200 g | 66.7 g |
| Lower carb 30 / 30 / 40 | 150 g | 150 g | 88.9 g |
Sources: The 4, 4 and 9 kcal per gram figures are the standard Atwater energy factors; 1 kcal = 4.184 kJ
General information, not medical advice.
Questions
What are macros?
Macros, short for macronutrients, are protein, carbohydrate and fat: the three nutrients that give your body energy. A macro split says what share of your daily energy comes from each.
How are macro grams worked out?
Multiply your daily energy by the share for that macro, then divide by its energy per gram: 4 for protein and carbohydrate, 9 for fat. At 2,000 kcal and 20 percent protein that is 2,000 x 0.2 / 4 = 100 g.
How many macros are in 100 grams of a food?
It depends on the food, so read the per 100 g column on the nutrition information panel: it lists energy, protein, fat and carbohydrate for 100 grams. Our guide to reading Australian labels shows where each number is. This calculator works out your daily macro grams, not the macros in one food.
Is there a best macro split?
No single split is best for everyone. The presets here are common examples, not recommendations. Your own needs depend on your health, goals and preferences.
How do I convert kilojoules?
Divide kilojoules by 4.184 to get kilocalories. Tick the box above and the calculator does it for you.
Who should not use this?
It is for adults aged 19 and over without a medical condition, and it is not medical advice. Ask a doctor or an accredited practising dietitian about your own needs.
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